200 Choice
6 * 50 descend 1-3 and 4-6 maintain SC
300 Pull
4 * 50 Kick descend - 20 min to here
Sprint
EBSC 25's
4 * 50 1) 15-25-10, 2) 15-25-10
4 * 25 build with fins on 1:00
Twice thru
25 sprint with fins and paddles - easy RA/LA return on 2:00
50 sprint with fins on 2:00
Twice thru 25 sprint with fins and paddles - easy RA/LA return on 2:00
50 sprint with fins on 2:00
75 no equipment on 4:00
500. 400, 300, 200 - mix and match if returning or
TABATA if not (8 25 sprint on :30*3 wirh 4 min between rounds)
Distance
4 * 400 long pull on 5:30
100 off on 2:00 3 * 400 descend on 5:45 100 off on 2:15
2 * 400 best average on 6
100 off on 3:00
400 fast
PM
400 Pull
300 Kick (200 IM + 100 choice)
200 RA/LA by 50
6 * 25 1) easy speed, 2) build, 3) 15/10 - 24 min to here
three rounds - everything on
2 * 25
1 * 75
2 * 50
1 * 25
1 * 100
easy 100
Rd 1 Choice on 100 PB + 10 Rd 2 Free on 100 PB +10
rd 3 Kick on 1:30 16 * 50 on 1:15
4 PBL
4 with paddles and fins
4 with chutes
4 Kick
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